Leg Press
I think we are still in the dark ages of leg press because so many people have tried it and failed, but here is my guide on how to do it right (I’ll share with you all my secrets if you want).
Let's Start with a Short Intro
The leg press is one of those activities that will be practiced for months if not years, yet everyone seems to lack the know-how to properly do it correctly. And guess what? That's why this article is meant for anyone who wants to improve themselves at home without spending time watching YouTube videos or reading books. So let's get started!
What Is This One Thing About?
Let me start by saying it isn't just about your legs. A lot of individuals don't even care about their core anymore. The body mass index which measures your fat percentage is now used as an indicator to determine whether you should exercise your arms and legs, no matter if you're overweight or skinny, you'd probably do worse than staying sedentary to avoid losing weight just because of gravity's attraction. As far as I am concerned, I don't feel like a bad person, nor would I go for any kind of workout that involved my entire body unless you want to see your abs and toned calves.
But yes, do you know what this "gravity-related" movement does to our body. Why? It makes us more active and healthier because it allows you to burn calories faster and also supports your immune system since it can help lower stress and fatigue. Yes, I'm talking with you guys from the back and forth of doing cardio, it's much better than being sedentary. And yes, I don't mean to exclude women, men, kids, toddlers, and teenagers with body mass indexes above 30, but this is only for adults. You may look different than others but you'd probably have a stronger metabolic rate and thus be able to burn more calories after a long day.
You may wonder why it works to make you more healthy. To answer that question, let's talk about two things: when you exercise your whole body, you're forced to release more blood and oxygen, which stimulates your metabolism and that means that it burns more calories, but when you exercise only your muscles, you're actually burning fewer calories because they're not working out. So basically with strength training, we've got to keep our metabolism going so that we can increase energy expenditure which results in increased weight loss and overall health. Lastly, this movement encourages us to do the most important parts of life namely, sleep, rest, relaxation, meditation, etc. And yes, I'm pretty sure these two points are interconnected since they both work together to produce amazing physical and mental results.
Now Let's Get to What The Body Should See When it Exercises Its Muscles
A lot of us have gone for days trying to figure out exactly what to do to achieve the best result. But that's just as futile as attempting to get rid of acne overnight. Instead, I strongly recommend you focus on strengthening your back muscles, glutes, legs, shoulders, back, and core with light weights while doing cardio to build muscle. At the end of the day, the primary goal is to develop strength. I'm not saying that exercising only your muscles and letting them grow into strength won't make you a man or woman. But you can use whatever kind of resistance you want. Just aim for resistance that you can lift.
When you're thinking in terms of muscles, you should think of the skeletal muscles of your legs, back, arms, and shoulder region. If you're willing to train every side of your body for two weeks you can try to do the same thing for the other sides. For example, you can train only the upper body muscle groups you have. Or you can work mostly the front leg and then the opposite legs, and try to push yourself around. In general, every part of your body should be strengthened. Now let's move to the actual exercises that are needed. For doing leg presses, you need to execute three simple movements (side planks, deadlifts, and rows) that must be performed by holding a weighted object that's located on your back. This movement requires a large number of abdominal muscles, your upper thigh, and your back. Remember that it's OK to add a few extra pluses if you have some weight to perform. Once you do this, you should be ready to do several sets with each body part. Do this for 5 to 10 repetitions; it's crucial. After each set, you should do a couple minutes of stretching for a minute or two.
Now let's cover chest presses; for this move, you'll require to hold a book with the page facing up. Hold that book against your chest, and look straight. Then place another piece of paper or something smaller than your fist on top of the book. Push the book against your chest, and then try to raise the paper. Your body should be looking like a flat plate. There's nothing special about having a book like this, it can hold any size paperback, it doesn't matter if it's big or small. Simply put the book behind your head if possible. Here's a basic program to start with. Take 5 to 7 repetitions. And remember to do each as close to 6 as possible. In general, it takes approximately 2 to 3 sets and 1 to 2 to 1 time. No matter how much weight you choose to carry you don't need to do this movement if you want to lose weight; you have enough strength to build strength and become a world champion.
Now let's try to do a chin-up. How do you do it? First of all, stand on the ground. Grab the chin bone and flex your spine on the ground. Make sure your spine is neutral to the ground and to your chest. Try to lift the chin up towards the sky. Keep pushing the chin upwards until your chin is underneath the ground. Look up, lift your chin high. Repeat up to 4 times. Finally, it's better to do a Chin-Up if you want to stay active and maintain good posture.
Now let's do it again. This time, you want to do it right. Start standing on the ground with your feet slightly apart. Bring them back towards your hips, and push your butt towards the sky. Place the chin under the earth. Try to keep as normal a position as possible. Only hold that position if necessary, otherwise, you can easily adjust the height of your chin. Now, try it twice more.
How Much Weight Have You Got To Lift?
To push your chin in such a way requires huge amounts of abdominal muscles, your upper triceps, and your lower pectoralis which makes the movement very difficult. For getting good results, it's essential to work out for as long as you can, without exceeding the recommended amount. My advice: push yourself to a certain point where you can't do anything else, which means that you need to work out right where you are. Workout for 5 to 15 repetitions.
Back To Basics:
After that, I usually suggest you spend a lot of time practicing deep breathing and doing lunges before doing cardio. Doing cardio before your training helps boost your immune system and make you feel better. You have to be patient with yourself, you should never go too hard and sacrifice your workouts if you want to get healthier and improve your shape.
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